[rageaholic]

I lift at 6 A.M. and run during lunch. Below is my schedule:
Mon: Chest
Tues: Back
Wed: Shoulder
Thur: Biceps
Fri: Triceps
Sat: Legs
Sun: Off

I have been doing 4-6 exercises each day, 3 sets each exercise, 8-10 reps per set. I have been doing this since mid Jan. I have made great gains but have plateaued. I like to work out every day and would like a workout where I can still work out every morning. I feel off if I do not get to lift before work.
Body weight:
Start: 175 lbs Now: 200 lbs
Work out weight for bench press:
Start: 145 lbs Now: 205 lbs

I know I am not pressing weight like you guys, but some day I will get there. Any help would be appreciated, thanks.

Rageaholic

[Diesel]

for big body parts keep it at 12 sets and for smaller body parts keep it at 9 sets. that is probably why you have hit a wall. overtraining a bit. Also, I think it would be better to work arms in the same day, not separate. Try doing something like

mon - chest
tues - back
wed - off
thurs - shoulders
fri - arms
sat - legs

oh and there really isn't a need to run everyday, atleast when bulking. When you start to do a little less sets you might still not make gains. If that happens, take a week off (i know its rough but one week wont hurt) and then get back at it. but make sure you ease back into it. your first week back take the reps up to 15 or so and then go back to normal. hope this helped.

[miniduck]

Do what Diesel said. Take 1 week off, and ease back into it. BUT: up the reps to 14-16 for about 3 weeks, and then go back down in reps. Good luck, plateaus suck.

[rageaholic]

I appreciate the advice and like the split that Diesel wrote. I am going to take next week off then start with high reps. Thanks again.

[Q80_MuscleHed]

Originally Posted by Diesel

for big body parts keep it at 12 sets and for smaller body parts keep it at 9 sets. that is probably why you have hit a wall. overtraining a bit. Also, I think it would be better to work arms in the same day, not separate. Try doing something like

mon - chest
tues - back
wed - off
thurs - shoulders
fri - arms
sat - legs

oh and there really isn't a need to run everyday, atleast when bulking. When you start to do a little less sets you might still not make gains. If that happens, take a week off (i know its rough but one week wont hurt) and then get back at it. but make sure you ease back into it. your first week back take the reps up to 15 or so and then go back to normal. hope this helped.

yeah .. i like the 9 sets for small muscles and 12 setd for big muscles